You may have heard of different types of fat, including saturated fat, unsaturated fat, and trans fat. Eating foods high in trans fat and saturated fat can increase the risk of chronic diseases. Understanding the differences between these types of fat can help you make healthier choices and prevent various health risks.

The Differences Between Trans Fat and Saturated Fat

Generally, trans fats and saturated fats differ in terms of their function, source, and health risks. Here’s a closer look at each:

Saturated Fat

Saturated fat is a type of fat that is typically solid at room temperature. It can lead to fat buildup in the blood vessels, which increases the risk of blocked arteries and a condition known as atherosclerosis.

Most saturated fats are sourced from animals, such as:

• Animal meats like beef, poultry, and pork
• Certain vegetable oils, such as palm kernel oil or coconut oil
• Dairy products, including cheese, butter, milk, ice cream, sour cream, and cream cheese
• Processed meats, such as sausages, hot dogs, and bacon
• Processed foods and desserts like crackers, chips, cakes, and cookies

Saturated fats have a role in the body, including supporting cell membrane functions. However, consuming too much can raise cholesterol levels in the blood, particularly low-density lipoprotein (LDL), or "bad" cholesterol, which can harm heart health.

Elevated LDL cholesterol is often linked to plaque buildup in the arteries. If left untreated, this can block blood flow to vital organs, increasing the risk of heart disease and stroke.

Trans Fat

Trans fats, or trans fatty acids, are a type of unsaturated fat. They come in both natural and artificial forms. Natural trans fats are found in animal products like meat and milk from cows, sheep, and goats. These fats form naturally when bacteria in the stomach of ruminant animals digest grass. In moderation, natural trans fats are considered harmless.

On the other hand, artificial or industrial trans fats are more dangerous to health. These fats are created by adding hydrogen to vegetable oils, making them more solid. Artificial trans fats are commonly used in processed foods.

You can find artificial trans fats in foods like:

• Microwave popcorn
• Frozen foods
• Fast food
• Processed foods such as biscuits
• Fried foods, including French fries, donuts, and fried chicken
• Margarine bars

Artificial trans fats are known to raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol, significantly increasing the risk of heart disease.

In contrast, natural trans fats found in foods like meat and milk may increase both good and bad cholesterol but do not seem to elevate the risk of cardiovascular disease.

Tips for Consuming Healthy Fats

Not all fats are harmful. While some fats, when consumed in excess, can increase the risk of chronic diseases, others are essential for health. To maintain a balanced diet, limit your intake of saturated and trans fats and increase consumption of healthier fats, such as those found in fruits, nuts, and seeds.

Healthy fats can be found in foods like:

• Avocados
• Coconut
• Nuts (including peanut butter and oil)
• Seeds such as pumpkin, flax, and sunflower seeds
• Poultry
• Salmon and tuna
• Vegetable oils like olive, canola, and sesame oils
• Walnuts

The type of fat you eat can affect your cholesterol levels and your risk for chronic diseases. If you’re uncertain about your fat intake, consider consulting with a doctor or nutritionist. You can also use the consultation feature in the Ai Care app, available on the App Store or Play Store.

Want to learn more health tips, first aid advice, and home remedies? Click here!